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Swolevember Week 3

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Monday
SWEAT
Track Day Edition
10x50m Sled Sprint
10×50 Band Sprints

200 Flutter Kicks

Tuesday
Strength
(Post Conditioning)
3×12 Plate Reverse Lunge
3×12 Wide Pos RDL

Conditioning
10-8-6-4-2
Single DB Thruster Left 50/35
Single DB Thruster Right
Burpee Over DB
40yd Farmer Carry After Ea RD

Wednesday
Back Tings
Warm Up
50 Ring Rows

Superset 1
5×8 Single DB Row
5×8 DB Overhead Raise

Superset 2
4×15 Trap Bar Shrugs
4×15 Band Lat Pull Down

Superset 3
3×15 Seated Band Row
3×10 Wtd Torso Superman

Thursday
Strength
4×12
Incline Bench Press
Neutral Grip DB Bench
Alligator Pushups

Conditioning
10RFT
10 Deadlift 135/95
10 PushUps

Friday
Conditioning
AMRAP 25
To2
Building Lap
Max BB Curls
(Partners Switch)
Building Lap
Max Skull Crushers
(Partners Switch)
Building Lap
Max Hammer Curls
(Partners Switch)
Building Lap
Max Bench Dips
(Partners Switch)

Tabata Core
3 Rounds
Russian Twist
Alt Knee Tucks
Up Downs

Swolevember Week 2

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Monday
SWEAT
For Time
2 Complex Laps
50 Plank Taps
35 BB Box Step Ups 75/55
30 Wtd Push Ups 45/25
15 Strict Pull Ups / 45 Ring Rows
120′ Farmers Carry 70/50
15 Strict Pull Ups / 45 Ring Rows
30 Wtd Push Ups
35 WTD Box Step Ups
50 Plank Taps
2 Complex Laps

Tuesday
Strength – Chest N’ Tri’s
Superset 1
4×12 Close Grip Bench
4×15 DB OH Tri Ext

Superset 2
4×12 Band Incline Push Ups
4×15 Ring Oh Tri Ext

Conditioning
21-15-9
Deadlift 225/135
9-15-21
Ring Dips
<THEN>
100 Russian Twists

Wednesday
STRONG LEGS!
4×10
Belt Squat
TKE

4×10
BB Split Squat
BB Good Mornings

50 Band Clamshell Hip Bridges

100′ Zombie Lunge

100 Band Bike Crunches

Thursday
Shoulders
*Conditioning is the Strength*
For Time
100 Empty Bar Hang Cleans 45/35*
100 Empty Bar Strict Press
100 Empty Bar Push Press

*Add 1 rep to each movement for every lb scaled. 
Example – 15# bar = 120 reps each

50 Wtd Side Bends ea side

Friday
Strength – Back N’ Bi’s
4×10
Behind Back BB Shrugs
Rotating Hammer Curls

4×10
Single Ring – Ring Rows
KB Curls

Conditioning
5RFT
20 Russian KB Swings
20 Wtd Toe Touches 45/25

Saturday
OPEN GYM!

Swolevember ’21 – WK 1

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Welcome to SWOLEVEMBER!!!!  What is Swolevember?
Swolevember is a bodybuilding based weightlifting cycle throughout the month of November.  We deemphasize olympic lifting and focus on some old school lifts. Olympic lifting will be seen only in the conditioning. Not the strength.

LADIES: No you won’t look like a man. You wish you had such genetic gifts!

Monday
SWEAT
Just Peachy
AMRAP 30
Teams of 2
100m Sled Run after ea set
10 Reps of Ea IgYg
Goblet Jump Squats
Romanian Deadlift
Reverse Lunges
Hip Bridges

Tuesday
Strength
Back Day!
Superset
4×5 Chin Ups
4×10 DB Rows
4×10 KB Upright Rows

Conditioning 
5 Rds
5 Hang Cleans 155/105
10 Burpees Over Barbell

Wednesday 
STRONG
Armed & Dangerous
Superset 1
3x BB 21’s
3x 12 DB Skull Crushers

Superset 2
3×10
DB Hammer Curls 3 Seconds Down Tempo
3x Max Weighted Bench Dips 3 Seconds Down Tempo

Superset 3
3×20
Band OH Tri Ext
3×12 Concentration Curls

Extra Credit
2 Min Max BB Curls
2 Min Max Band Tri Ext

Thursday 
Strength 
LEGS
3×10 Back Squat (Clean From Floor)
Superset
4×10
Elevated Goblet Squat
Hamstring Curl

Conditioning 
2-4-6-8-10-12-14-16-18-20
Alt DB Snatch
Hanging Leg Raise
Russian Twist

Friday
Strength
Chest Meat
4×10 Decline DB Bench Press
4×10 Diamond Push Ups

Superset 2
4×10 DB Flyes
4×10 Champagnes

Conditioning
Hit It & Quit It
100 Double Unders
50 Ball Slams
30 DB Push Ups W/ Rows
20 Devil Press

Saturday 
GYM CLOSED FOR CLEANING & DISINFECTION

REPORT TO THE SIENNA CLUB HOUSE FOR HILL SPRINTS
BRING YOUR CLEATS!!!!

End of Oct

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Monday
SWEAT
AMRAP 38
Teams of 2
Burpee Ball Slams
Russian Slams
DB Rows
DB Curls
DB Lunges
Partner A Works
Partner B Parking Lot Lap
Partners Switch Then Move To the next exercise

Tuesday
Strength
De-Load
Back Squat
5×5 @ 50%

Conditioning

“DT”
5RFT
12 Deadlift 155/105
9 Hang Cleans
6 Push Jerks

Wednesday
STRONG
Boulders
Warmup
Plate Gauntlet
-Front Raise
-Plate Press

3×15
Alt Strict Press
Behind Neck Press

3×10
Leaning Lateral DB Raise
Band Pull Apart

Extra Credit
100 Empty Bar Upright Rows

Thursday
50-40-30-20-10
Alt V-up
Double Unders

Strength
100 Hammer Curls
Ladies 20-35lbs
Fellas 35 and up

Friday
Gang we are finding our 1REP max back squat. Please come in with your belts, knee sleeves, etc and be ready! Be safe! You will need spotters this day. Do not dump the bar for you and the spotter’s sake!

FIND 1 RM Back Squat

WARMUP (Based on 2RM)
5 Reps @ 50% 2RM
3 Reps @ 70% 2RM
2 Reps @ 80% 2RM
1 Rep @ 90% 2RM
1 Rep @ 100% 2RM

Starting Weight
102%-105% of 2RM
Increase from there
2-3 Total sets if that

October Week 3

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Monday
SWEAT
AMRAP 40
100m Farmers Carry [1DB|1KB]
15 Russian KB Swings
15 KB Curls
15 Alt DB Push Press
15 DB OH Tricep Ext
15 Wtd Hanging Kneee Raises
1 Build Lap

Tuesday
Strength
4×10
Back Squat
60% of 2RM

Conditioning
12 Min Cap
5Rounds
5 DB Hang Cleans 50/35
10 Burpees Over DBs

Wednesday
STRONG
4×5 3 Position Bench
Wide Grip
Regular Grip
Close Grip

Superset 2
4×10
Neutral Grip DB Bench
4×5
Wtd Push Ups

4×20
Russian Twist
Toe Touch

5x20s
Wtd Plank Hold

Thursday
Strength
12 Min Find Heavy 5R Hang Clean

EMOM 20
M1: 40 Double Unders|90 Singles
M2: 5 Hang Power Cleans
M3: 8 Pull Ups
M4: REST

Friday
Strength
Back Squat
5×4 @ 80%

Strength 2
5×3 Trap Bar Deadlift

Saturday
COME PARTY!!!

October Week I

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SWEAT Mondays
AMRAP 38
Bear Crawl-Run Complex
10 Alt Burpee DB Ground-2-OH 50/35
20 Russian Twists 45/25 (Advanced Ladies Use 35)
10 Single Arm Ring Rows ea Arm
20 Shoulder Taps

Tuesday
Thick Legs
5×5 Back Squat @ 70%
3s Tempo Down

Conditioning
10 Min Cap
100 American KB Swings 53/35
*10 HR Push Ups if KB stops

STRONG Wednesdays
TEMPO ARMS
*Gang this strength day will be all about TIME UNDER TENSION. Take it slow, embrace the suck!

Superset 1 – 4×15
BB Curls
OH Band Tri Ext

Superset 2 – 4×15
Single DB Skull Crushers
Single DB Curl

Superset 3 – 4×15
Band Hammer Curls
Plate OH Tri Ex

Thursday
5×3 Hang Muscle Snatch

Conditioning
21-15-9
Pull Ups
Push Press 115/80
Ball Slam

Friday
Megan Thee Stallion Knees
Back Squat 5×3 @ 80%

Conditioning 
15 Min Cap
10-20-30-40-50-60
Double Unders
Band Bicycle Crunch

Ugg Boots & PSLs

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Monday
SWEAT
7 Rounds | 1 Min Station
-Sandbag Over Shoulder
-Burpee Box Jump
-Row  For Calories
-Press-2-Tri Ex
-Rest 1 Min

Tuesday
Conditioning
“Randy”
75 Snatches 75/55
15 Min Cap

Post Conditioning
a1)5×2 Wtd Chin Ups
a2)5×8 Band KB Swings

Wednesday
OLY STRONG
a 5×3 Strict Press
b 5×2 Push Press
c 5×1 Split Jerk

Clean Complex
Work Up To Heavy 2R
1 Below Knee Clean
1 Above Knee Clean
1 Power Pos Clean

Thursday
Conditioning
AMRAP 17
Teams of 2
A)Run 200m
B)Max Rep Bench Press 155/105

Post Conditioning
4Rounds
I-Go-You-Go
a) Max Unbroken Curls
b) Max Unbroken Skull Crushers

Friday
SQUATOBER!!!!
FIND 2RM BACK SQUAT
Squatober is ALL percentage based lifting. If you miss this day, you will be lost all of October on squat days.

Saturday

Squad Up

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Monday
GYM CLOSED

Tuesday
Conditioning 
EMOM 10 | Pt 1
50m Sled Sprint

<5 Min Transition>

EMOM 10 | Pt 2
6 Deadlift 155/105
4 Hang Cleans
2 Push Jerks

Strength
Find 2RM Power Clean

Wednesday
Strong Body
*All weights are cleaned from floor*
4×10
Front Squat

4×10
Bent Over Row

4×10
Push Press

3 Sets
Barbell 21’s

100 OH Band Tri Ext

*100 Leg Raises Before Class is over*

Thursday
Strength
Find 2RM Bench Press
*20 Min Cap*

Conditioning 
AMRAP 17
40 Double Unders
20 Slam Balls
10 Pull Ups

Friday
All Gas No Breaks
400m Run
50 Hang Alt DB Snatch 50/35
100m Farmers Carry
25 K2E
50m Farmers Carry
15 Handstand Push Ups
Run 400m

Saturday
AFTERBURN
Got Some More Heat For You!

Mamba Mentality

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Monday 
SWEAT
6 Rounds | 1 Min Ea Station | 2 Min Rest After ea Round
Inverted Row
Box Jump
DB Burpees 35/20
Alt V-Up
One Building Lap

Tuesday
Conditioning
Run 400m
9-7-5
Deadlift 315/225
18-14-10
Wtd Chin Up 20/10
Run 400m

Extra Credit
Find 1RM Chin Up

Wednesday
STRONG 
ARMS & ABS

4×12
a1 Hammer Curls
a2 OH DB Tri Extension
a3 DB Toe Touches

4×12
b1 DB Curls
b2 Band Tri Extensions
b3 DB Side Bends

4×12
c1 Band Curls
c2 Ring OH Tri Extensions
c3 60 Flutter Kicks

Cashout: Russian Twist Gauntlet

Thursday 
Strength
Find 2RM Back Squat
<35 Min Cap>

Post Strength Conditioning 
10-9-8-7-6-5-4-3-2-1
Amer. KB Swings
H.R. Push Ups

Friday
Conditioning 
“Strictly Grace”
30 Clean & Strict Presses 135/95
**HINT: Remember that 1RM strict press last week**

Post Conditioning
Find Heavy Complex
1 Deadlift
1 Hang Power Clean
1  Power Clean
1 S-2-O

Saturday
LABOR DAY AFTERBURN
BRING YA ASS
(bring champagne too)

Infinity Stones

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I don’t know which one your favorite is but you’re going to need an infinity stone to make it through this week!

Monday
Sweat
AMRAP40
Run 2 Complex Laps
20 KB Swings
20 KB Sumo Squats
20 KB Rows
20 KB Curls
20 KB Push Press
20 Plank Taps

Tuesday
“Brenton”
5 Rounds For Time
100 foot Bear Crawl
100 foot Standing Broad-Jumps
*Perform 3 Burpees after every 5 Broad-Jumps

Post Conditioning Strength
Find 2 Rep Weighted Pushup

Wednesday
STRONG
Thicc Thighs Save & Create Lives
5×10 Back Squat

4×12 Romanian DL
4×12 TKE

3x100m Lateral Band Shuttle

Thursday
Strength
Find 1RM Strict Press

Conditioning
6 Rounds For Time
60 Double Unders
30 Push Press 45/35

Friday
Strength
Bangin Out Arms
10×10
Curls
Band OH Tricep Ext

Conditioning
15-10-5
Power Clean 185/125
20-15-10
Athletic Burpee Double Jump Over BB

Saturday
AFTERBURN
BRING YA ASS!